How To Get Rid Of A Beer Belly
The only way to lose belly fat (or any kind of fat) is to lose weight. Aerobic exercises like running, swimming, cycling, and tennis are some of the best to help reduce body fat. But “any kind of exercise will help you keep the weight off more effectively than diet alone,” Jensen says.
The only way to get rid of a beer belly is to lose weight. It’s that simple — or at least it should be. Unfortunately, millions of people spend years trying to do just the opposite, adding hundreds of pounds of unwanted fat in the process.
There’s no easy answer when it comes to losing excess abdominal fat. Some people can eat whatever they want without gaining an inch around their waistline, while others have a tough time doing so. Genetics play a huge role, as does your level of physical activity. And there are even differences between men and women.
But don’t fret! There are ways to improve your chances for success if you’re not seeing results with your current workout routine. Here are a few tips on how to get rid of a beer belly naturally.
Start Exercising Regularly
If you’ve been exercising regularly but still haven’t managed to shed those extra pounds, you may need to make changes to your program. According to Dr. Thomas E. Levy, professor of medicine at Stanford University School of Medicine, “People who are sedentary start out with higher insulin levels and lower HDL [good] cholesterol than would be expected from normal-weight individuals. This leads to increased central obesity.” In other words, inactive people tend to put on more weight than active folks simply because they aren’t burning enough calories every day.
To burn more calories, experts recommend starting with moderate activities such as walking, hiking, biking, dancing, gardening, yard work, playing sports, and anything else you enjoy. The key here isn’t necessarily working up to being extremely active; instead, focus on getting started by incorporating these types of activities into your daily life. For example, try parking farther away from your destination, take the stairs rather than elevators, park farther away from shopping centers, walk instead of driving whenever possible, etc. You’ll soon see positive changes happening before your very eyes.
It goes without saying that what you eat has a big impact on how much weight you gain. If you’re overweight, eating healthy and staying active is essential to maintaining a healthy lifestyle. However, it’s also important to know which foods cause us to become overweight. Specifically, it’s carbohydrates found in breads, cereal, pasta, rice, potatoes, fruits, vegetables, and sugary drinks that promote this type of behavior.
“Carbohydrate intake should be limited to approximately 100 grams per day,” explains Dr. Thomas E. Levy via email. “For most adults, this means limiting carb sources to about 50% of total caloric intake.” That means cutting back on pastas, cookies, cakes, chips, soda, fruit juices, white flour products, and other high-carbohydrate foods. Instead, choose lean protein sources, whole grains, and low-fat dairy.
Cut Down On Alcohol Consumption
Alcoholic beverages contain empty calories that add nothing to your overall health. Drinking excessive amounts of alcohol increases your risk for liver disease and cancer. Additionally, drinking too many alcoholic beverages can lead to weight gain due to dehydration and water retention.
Drinking less alcohol can actually increase your metabolism, helping you burn more calories throughout the day. Research published in the journal Obesity shows that obese subjects who drank moderately cut down their calorie consumption over time while keeping their metabolic rate constant. So drink in moderation, especially if you’re trying to lose weight.
Don’t Skip Meals
Eating frequently keeps blood sugar regulated and prevents overeating later in the day. Skipping meals causes blood sugar levels to drop significantly, causing fatigue and cravings later in the day. Having three small meals each day — breakfast, lunch, and dinner — helps regulate energy levels, stabilizes mood, and promotes weight loss. Plus, it gives your digestive system time to rest and prepare for the next meal.
Get Enough Sleep
Getting adequate sleep is one of the simplest things you can do to improve your overall health. Not only does sleeping soundly burn fewer calories, but it also decreases stress hormones and boosts immunity, thus boosting your ability to fight illness and infection. Getting plenty of shut eye also reduces appetite, making it easier to lose weight.
Avoid Caffeinated Beverages
Coffee, tea, soda, and certain medications (such as cold medicines) all contain caffeine, a stimulant known to boost heart rate, raise blood pressure, and decrease the amount of oxygen available to muscles. These effects, combined with the fact that our bodies metabolize caffeine quickly, makes coffee a major contributor to weight gain in both children and adults.
So how much caffeine is considered safe? Experts say that consuming 300 mg of caffeine per day is fine for most adults. As for kids, they shouldn’t consume more than 200 mg per day.
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